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St-Pierre Chiropratique

819 322-5214

Blogue

Quatre trucs pour bouger davantage cet été!

Posted on May 23, 2016 at 9:00 AM



Pour développer et maintenir une santé optimale, il faut être actif physiquement. Bien bouger ou le mouvement en général est primordial. Ce dernier est l’un des premiers signes de vie. En fait, la plupart des essentiels de la vie dépendent de notre capacité à se mouvoir adéquatement dans notre environnement. À titre d’exemple, le simple fait de respirer convenablement pour aller chercher tout l’oxygène nécessaire dépend de la mobilité optimale de la cage thoracique et de la colonne vertébrale ainsi que de la contraction efficace du diaphragme.


 

Cependant, à l’échelle nord-américaine, nous devenons de plus en plus sédentaires. Dans les années 1800, 90 % des emplois nécessitaient un travail manuel, alors qu’aujourd’hui, ce n’est que de l’ordre du 2%. L’Américain moyen passe environ sept heures assis par jour; pour se rendre et revenir du travail, devant son ordinateur toute la journée et le soir devant la télévision. D’après des recherches récentes, il est estimé que si vous passez plus de 6 heures assis par jour, vous diminuez considérablement votre espérance de vie même si vous êtes actifs le restant de la journée. De plus, vous avez deux fois plus de risque de souffrir de diabète et vous augmentez de 90 % vos risques d’être atteint d’une maladie cardiovasculaire. Pourtant, notre physionomie nous permet de marcher entre 20 et 30 kilomètres par jour. Voici quelques trucs afin de bouger mieux sans pour autant changer considérablement votre routine.


 

• Passer le moins de temps possible assis

Le fait de se tenir debout, droit sur nos deux jambes, engage une série de muscles posturaux augmentant la dépense énergétique. Idéalement, opter pour un plan de travail debout ou combinant les deux. Si votre milieu de vie ne vous le permet pas, levez-vous à tous les 40 à 50 minutes.


 

• Bouger fréquemment à faible intensité

Faire le ménage, préparer le souper, jardiner, aller marcher, utiliser les escaliers plutôt que l’ascenseur ou encore se rendre au travail en vélo sont toutes des activités simples pouvant augmenter votre niveau de vitalité.


 

• Incorporer des périodes régulières d’activité physique plus intenses presque tous les jours.

Par exemple, 30 min d’exercices cardiovasculaires d’intensité modérée à élevée (marche en montagne, course à pied, natation) est assez pour réduire les risques d’hypertension artérielle, de diabète et de maladies cardiovasculaires. De plus, essayez d’incorporer quelques exercices de musculation (fentes, pompes, squat) afin d’améliorer la force musculaire. Cela diminue les risques de chute, et d’ostéoporose en plus de ralentir la perte de masse musculaire qui vient inévitablement avec l’âge.


 

 • Réaliser des mouvements généraux.

Le corps doit être capable de se mouvoir efficacement et sans douleur dans tous les plans de mouvement. Le yoga, le Pilates ainsi que le Taï-chi sont d’excellentes activités permettant de bouger dans toutes sortes de positions en plus d’acquérir souplesse et tonus.


 

Pour améliorer sa santé générale, de petits changements peuvent faire toute la différence. Utilisez votre environnement, une multitude de possibilités sont à votre portée.


Katzmarzyk. Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer. Med. Sci. Sports Exerc., 2009


Dr Charles St-Pierre, chiropraticien

 

Categories: Bien bouger

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